I-Overnight Flakes nge-Blueberries neCinnamon

Uyayazi i-birker muesli yakudala enhle? Abazali ababezinakekela bona nempilo yezingane zabo babehlala belungiselela i-bircher muesli. Kungalesi sikhathi lapho kwavela khona isiqalekiso futhi esidelela “ukudla ukudla okusanhlamvu”.

Ukudla kubo bekungapholile neze. Kodwa, njengoba kwenzeka ngezinto eziningi, badinga nje ukuthola igama elipholile, ezimweni eziningi kufanele kube yi-Anglo-American, futhi manje - lokhu sekusitsha semfashini.

Lokhu kwenzeke nge-birker muesli yethu ethandekayo. Manje baziwa ngokuthi ama-Overnight Oats. Kuzwakala kunamuhla futhi kupholile kakhulu. Hhayi-ke, ngeke kusimangaze muntu ukuthi wonke umuntu onendaba nempilo yakhe namhlanje uzinikele ku-Overnight Oats.

Wonke umuntu? Hhayi bonke abantu. Umphakathi omncane - Abasekeli be-carb ephansi - uyenqaba inguqulo enempilo futhi evame ukunambitheka ye-birher muesli, ngicela ungixolele oats ubusuku bonke. Yini edingekayo ukupheka i-oats ubusuku bonke? Kunjalo! Oatmeal.

Futhi kuma-carbohydrate amaningi, i-oatmeal ekudleni okune-carb ephansi ibangela ukukhuphuka kokujuluka, i-pallor kanye nobusuku obunzima. Abanye bade babike ngisho namahlathi amancane e-carb metropolitan aphendula ngendlela enobuhlakani ngokuhlala kude nawo.

Ukuze ngingasolwa ngokubanga ukulimala okungenzeka noma ukulimala kwesikhathi eside, ngavele ngathatha isikhundla se-oatmeal esesabekayo, esivame ukutholakala ezikhwameni, ezine-soya. Njengoba ama-flakes ahunyushwe ngokuthi "ama-flakes", esikhundleni se-Overnight Oats abizwa kimi yi-Overnight Flakes. Yindlela elula ngayo leyo. 😉

I-PS: Uma kukhona umuntu lapha ongathanda ukungithumela ogwadule kuma-soy flakes, ake uyeke umusi uhlakulele enye indlela engenhla ye-carb kuma-oat flakes. 🙂

Manje sikufisela isikhathi esihle. Izithombe ezinhle kakhulu, u-Andy noDiana.

Ngomqondo wokuqala, sikulungiselele iresiphi yevidiyo futhi.

Izithako

• I-125 g (iqhwa qhwa noma ijulile);
• I-100 ml pasteurized ubisi olunengxenye yamafutha angama-3.5%;
• 100 g mascarpone;
• 1 isipuni se-erythritis;
• 1 isipuni sesinamoni;
• 2 wezipuni zembewu ye-chia;
• I-50 g yama-soya flakes;
• 4 wezipuni ze-cottage shizi onokudla kwama-40%;
• ama-alimondi aqoshiwe ongakhetha kuwo (cishe isipuni esisodwa).

Inani lezithako zale iresiphi ephansi ye-carb lenzelwe ukuhanjiswa okungama-2-3. Ukupheka kuthatha imizuzu eyi-15.

Inani lokudla

Amanani wokudla okunempilo alinganiselwa futhi akhonjiswa ngomkhiqizo ongu-100 g womkhiqizo omncane we-carb

Iresiphi yevidiyo

Indlela yokupheka

1.

Geza ama-blueberries bese uhlukanisa kabili. Thatha isitsha esincane ufake kuso uhhafu wama-blueberries, ubisi, mascarpone, erythritol nesinamoni.

Izithako ze-Overnight Flakes

Gaya yonke into nge-blender engaphansi kwesimo se-puree. Ungasebenzisa futhi isihlanganisi esivamile noma iprosesa yokudla yalokhu. 😉

2.

Manje engeza imbewu ye-chia kanye ne-soy flakes uhlanganise kahle. Imbewu ye-Chia nezinhlamvu kuzoqala ukuvuvukala, futhi sizodlulela esigabeni esilandelayo.

Hlulela imbewu ye-chia kanye ne-soya flakes

3.

Manje thatha i-vase noma ingilazi ungayigcwalisa nge-cottage shizi ngo-1 cm, lokhu kucishe kube yizipuni ezintathu.

Okokuqala, ungqimba loshizi we-cottage ...

Isendlalelo esilandelayo isisindo sakho esiyi-blueberry enama-soy flakes kanye nembewu ye-chia. Ngishiya isigaxa ukuvuvukala imizuzu eyi-10 bese ngihlangana ngezikhathi ezithile ukuze sikhule kahle.

bese kuza ungqimba lwesibili - isisindo se-chia-blueberry ...

Manje enye ungqimba we-cottage shizi ngaphezulu.

isipuni sesine se-cottage shizi ku-Overnight Flakes ...

4.

Ngemuva kwalokho engeza ama-blueberries asele nama-alimondi aqoshiwe njengokudlula.

Igcotshwe ngama-blueberries nama-alimondi aluhlaza

Vala isivalo bese usifaka esiqandisini ubusuku bonke. I-Overnight Flakes isilungile, futhi unesidlo sasekuseni esimnandi nesinempilo etafuleni lakho. Futhi ngaphandle kwalokho, i-carb ephansi. 🙂